Dinner Recipe

Aromatic Chicken & Lemongrass Soup

Serves 6 Prep Time: 10 mins Cooking Time: 15 mins

An Asian inspired soup that is healthy and easy to prepare. Increase quantities to
serve the whole family or so you have leftovers to freeze (without the snow pea
sprouts) or refrigerate for another meal. If you can't get fresh lemongrass then
you can use it from a jar, approximately 1 teaspoon per serve or to taste.

Ingredients (Makes 6 servings)

6 cups liquid chicken stock, salt reduced (1500 mls)

3 tsp fresh ginger, grated (12 grams)
1 & 1/2 stalks fresh lemongrass (72 grams)
5 kaffir lime leaf (1.3 grams)
3 cloves garlic (9 grams)
900 grams chicken breast fillets
3 tablespoons fresh coriander, chopped (15 grams)
3 spring onion (45 grams)
3 & 1/2 tsp fish sauce (17.5 mls)
3 small red chilli (30 grams)
1 & 1/2 tbsp lime juice (30 mls)
Nutritional Information
3 & 1/2 tsp tamari (gluten free soy sauce) (17.5 mls)
1 & 1/2 heads bok choy (225 grams)
Per Serve
3 cups snow pea sprouts (90 grams)
12 slices wholegrain or gluten-free bread of choice (480 grams)
Energy 1630 kJ / 388 cals

Method Protein 45g

Crush ginger, mince garlic, slice lemongrass (if not already). Fibre 7g
Add the chicken stock, ginger, lemongrass, kaffir lime leaves and garlic to a
saucepan and bring to the boil. Total Fat 5g
Turn heat down to simmer.
Finely slice the chicken breast and add to the saucepan with the remaining Carbohydrates 34g
ingredients except the snow pea sprouts. Return to the boil and cook until chicken
Saturated Fat g
is cooked through and no longer pink in the centre.
Remove from heat and stir in snow pea sprouts; serve immediately with slices of Total Sugar g
toast.
Free Sugar g
Dinner Recipe

Baked Cheese and Tomato Risotto

Serves 4 Prep Time: 5 mins Cooking Time: 60 mins

This recipe offers kids a classic flavour combination on a familiar

and well accepted rice base. It is probably not a recipe to start
with (and a little difficult to offer deconstructed), but a great
option for kids as they become a little more adventurous with
flavour combinations while still offering the comfort of a familiar
food.

Ingredients (Makes 4 servings)

1 tbsp extra virgin olive oil (20 mls)

1 brown onion, finely diced (100 grams)
1 clove garlic, chopped (3 grams)
1 punnet cherry tomatoes (250 grams)
1 cup arborio risotto rice, uncooked (160 grams)
650 mls liquid vegetable stock, salt reduced
1/2 cup reduced-fat cheddar cheese, grated (120 grams)
2 tsp dried Italian herbs (2 grams)

Nutritional Information
Method
Per Serve
Preheat the oven to 200C.
Add the olive oil, onion, garlic and tomatoes to a baking dish and bake in the oven
Energy 1280 kJ / 306 cals
for 15 minutes.
Once the tomatoes are tender, squash gently with a fork.
Protein 13.3g
Add the rice to the dish and stir to coat in the oil and onions. Pour over stock and
return to the oven for 40-45 minutes (until all liquid is absorbed and rice is
Fibre 2.9g
tender), stirring once half way through.
Remove from the oven and stir through the grated cheese and sprinkle with Total Fat 9.8g
herbs. You can stir through a bit of extra stock or water at this stage to loosen the
risotto if needed. Carbohydrates 38.8g
Serve with steamed vegetables or a side salad if desired.
Saturated Fat 3.8g

Total Sugar 2.6g

Free Sugar 0g
Dinner Recipe

Beef & Sweet Potato Lasagne

Serves 2 Prep Time: 10 mins Cooking Time: 50 mins

An Italian family favourite with a Healthy Mummy twist! Swap out

the pasta sheets for sweet potato and you have yourself a Beef &
Sweet Potato Lasagne. This recipe makes 2 serves. Store
leftovers in an airtight container in the fridge or freezer to reheat
for another meal. If you’d like to have this recipe more than once
in your weekly meal plan use the “leftovers/eating out/own
choice” thumbnail to allocate when you will eat the extra
serves to avoid excess ingredients being added to your shopping
list.

Ingredients (Makes 2 servings)

1 small sweet potato (160 grams)

150 grams lean beef mince
1/2 cup tomato passata (125 mls)
1/2 tsp dried basil (0.5 grams)
1/2 tsp dried oregano (0.5 grams)
salt
Nutritional Information
pepper
1 tbsp grated Parmesan (12 grams) Per Serve
125 grams reduced-fat ricotta cheese
1 free-range eggs (50 grams) Energy 1426 kJ / 339 cals
2 tbsp reduced-fat Greek natural yoghurt (40 grams)
1 cup cos lettuce (30 grams) Protein 30.5g
1/2 tsp lemon juice (2.5 mls)
Fibre 2.9g
Method
Total Fat 15.5g

Preheat oven to 180C. Peel sweet potato and thinly slice lengthwise. Combine Carbohydrates 17.7g
Parmesan, ricotta, egg and yoghurt in a bowl and set aside.
Brown mince in a saucepan over medium heat. Add the passata and dried herbs, Saturated Fat 7.9g
season with salt and pepper. Simmer gently for 5 minutes.
Spread a spoonful of meat sauce over the base of an oven-proof baking dish. Total Sugar 10.5g
Layer 1/3 of the sweet potato slices, 1/3 of the remaining meat sauce and 1/3 of
the ricotta mixture. Repeat layers two more times, ending with the ricotta Free Sugar 0g
mixture, then sprinkle with a few extra dried herbs.
Bake for approximately 40 minutes until sweet potato is tender and cheese
topping is golden.
Allow lasagne to cool slightly then divide between 2 plates and serve with a cos
lettuce side salad, dressed with lemon juice.
Dinner Recipe

Beef and Mushroom Casserole with

Polenta
Serves 4 Prep Time: 10 mins Cooking Time: 120 mins

A delicious and nutritious low sugar family meal. Make ahead of time to store in
the fridge or freezer so you have an easy to prepare dinner on the table in no
time. You can use any red wine you have available in this recipe or if you'd prefer
use liquid beef stock instead.

Ingredients (Makes 4 servings)

1 tbsp extra virgin olive oil (20 mls)

2 cloves garlic, diced (6 grams)
1 brown onion, diced (100 grams)
2 cups mushrooms, sliced (150 grams)
1 tsp dried thyme leaves (1 grams)
1 tsp dried rosemary (1 grams)
400 grams stewing steak e.g. lean chuck steak
1 tbsp plain wholemeal flour (10 grams)
salt
pepper
Nutritional Information
800 grams tinned tomatoes
Per Serve
2 tbsp tomato paste (32 grams)
3 cups water (750 mls)
1/4 cup red cooking wine (62.5 mls) Energy 1875 kJ / 446 cals
1 cup dry polenta (180 grams)
Protein 31.9g
1 cup reduced-fat milk of choice (250 mls)
1/4 cup grated Parmesan (36 grams)
Fibre 6g
4 cups baby spinach (120 grams)
Total Fat 12.1g
Method
Carbohydrates 45.2g
Preheat oven to 150C.
Saturated Fat 3.6g
In a large casserole dish, heat the olive oil over medium-high. Add the garlic and
onion and stir for a minute. Add the mushrooms, thyme and rosemary and sauté
Total Sugar 10.4g
for another couple of minutes, until the mushrooms release their liquid.
Dice the steak and combine with the flour. Season with salt and pepper. Free Sugar 0g
Add the floured steak to the casserole dish and cook for a few minutes to brown
all over.
Add the tinned tomatoes, tomato paste, red wine and 1 cup of the water. Bring to
a boil and then cover with a lid and place in the oven. Cook for 1 & ½ - 2 hours on
low, until beef is very tender.
About 15 minutes before the casserole is ready, prepare the polenta. Place the
milk in a saucepan with the remaining water and bring to the boil over a medium-
high heat. Gradually add the polenta in a thin steady stream, whisking constantly
until all the polenta is added to the liquid. Don’t add the polenta too quickly or it
will turn lumpy.
Reduce heat to low and simmer, stirring constantly with a wooden spoon for 10
minutes, or until the mixture thickens and the polenta is soft. Add a little extra
milk if required, to ensure the polenta is soft (to test whether the polenta is soft,
spoon a little onto your fingers, allow to cool slightly first, and rub between two
fingers to see if the grains have softened. If the grains are still firm, continue to
cook, stirring constantly, over low heat.)
Once polenta is ready stir through the Parmesan cheese and remove from the
heat.
Divide baby spinach between four plates and top each with some polenta and
Dinner Recipe

Beef Burger Salad

Serves 6 Prep Time: 5 mins Cooking Time: 10 mins

A delicious and easy way to serve burgers without the need for a bun. With only a
few key ingredients this recipe is also budget friendly.

Ingredients (Makes 6 servings)

600 grams lean beef mince

salt
pepper
cooking oil spray
6 free-range eggs (300 grams)
6 cups mixed lettuce leaves (180 grams)
3 medium avocado, chopped (360 grams)
3 tomato, chopped (300 grams)
1 & 1/2 tbsp extra virgin olive oil (30 mls)

Method

Season mince with salt and pepper and form into one round patty per serve.
Lightly spray a frying pan with cooking oil and cook patty for 3-5 minutes on each Nutritional Information
side or until cooked to your liking. Set aside.
Add egg to hot frying pan and cook for 3-4 minutes or until whites are cooked Per Serve
through.
Add lettuce leaves to a serving bowl and toss with avocado and tomato. Energy 1797 kJ / 428 cals
Serve beef patty and egg on top of salad and dress with olive oil. Season with salt
and pepper to serve. Protein 29g

Fibre 2g

Total Fat 33.5g

Carbohydrates 2.4g

Saturated Fat 8.7g

Total Sugar 2.4g

Free Sugar 0g
Dinner Recipe

Beef Burgundy Stew

Serves 4 Prep Time: 10 mins Cooking Time: 120 mins

Beef is high in "haem-iron". This is the easiest form of iron for the body to absorb
and it helps oxygenate the blood to provide energy. This recipe makes 4 serves as
it's ideal to share with the family or so you can freeze leftovers for an easy,
healthy meal another day. If you’d like to have this recipe more than once in your
weekly meal plan use the “leftovers/eating out/own choice” thumbnail to allocate
when you will eat the extra serves to avoid excess ingredients being added to
your shopping list.

Ingredients (Makes 4 servings)

600 grams stewing steak e.g. lean chuck steak

2 cloves garlic (6 grams)
1 brown onion (100 grams)
2 cups mushrooms, sliced (150 grams)
2 medium potato (240 grams)
2 medium carrot (140 grams)
2 tsp extra virgin olive oil (10 mls)
1 cup red cooking wine (250 mls) Nutritional Information
1 bay leaves, fresh or dried (0.3 grams)
1 teaspoon dried thyme leaves (1 grams) Per Serve
1 cup water (250 mls)
salt Energy 1347 kJ / 320 cals

Method Protein 34.8g

Fibre 3.2g
Preheat oven to 150C.
Cut meat into 3cm cubes. Mince garlic. Peel and quarter onion. Dice potatoes. Total Fat 9.5g
Peel carrot and cut into small chunks.
Heat oil in a heavy based casserole dish over medium-high heat on the stovetop. Carbohydrates 11.8g
Add meat and cook for 5-7 minutes until browned. Set meat aside.
Add garlic and onion to dish and sauté for 3-4 minutes until onion is translucent. Saturated Fat 3.4g
Add all other vegetables to the dish and return meat. Combine well.
Total Sugar 3.2g
Add wine, bay leaf, thyme, water and season with salt. Cover and cook in the
oven for 1 and ½ - 2 hours until meat is very tender. Free Sugar 0g
Divide between 4 bowls to serve.
Note: you could prepare this recipe in a slow cooker, just adjust liquid
measurements and pre-cook onions and garlic according to your cooker’s
instructions.
Dinner Recipe

Beef Chow Mein

Serves 6 Prep Time: 5 mins Cooking Time: 15 mins

A classic Asian dish that can be on the table in 20 minutes for those nights you're
short on time.

Ingredients (Makes 6 servings)

1 & 1/2 tbsp coconut oil (30 mls)

600 grams lean beef mince
salt
pepper
6 cups liquid chicken stock, salt reduced (1500 mls)
3 medium carrot, thinly sliced (210 grams)
6 cups white cabbage, roughly chopped (300 grams)
3 cups green beans, trimmed and halved (360 grams)
1 & 1/2 cups tamari (gluten free soy sauce) (375 mls)

Method

Heat oil in a frying pan over medium-high heat.

Add mince and stir to brown, breaking up any lumps with a wooden spoon. Nutritional Information
Season with salt and pepper.
Add the chicken stock, carrot, cabbage and beans and bring to a boil, then reduce Per Serve
to a simmer for 10 minutes or until the veggies are tender.
Add the tamari and simmer for a further 1-2 minutes. Energy 1809 kJ / 423 cals
Serve in a bowl.
Protein 36g

Fibre 6.7g

Total Fat 16g

Carbohydrates 33.4g

Saturated Fat 8g

Total Sugar 28g

Free Sugar 0g
Dinner Recipe

Beef in Black Bean Sauce with Zoodles

Serves 6 Prep Time: 10 mins Cooking Time: 10 mins

An Asian inspired recipe that will suit the whole family so prepare in a larger
batch or so you have leftovers to reheat for the next day (just prepare the
zoodles fresh each time you serve).

Ingredients (Makes 6 servings)

1200 grams lean beef

6 small zucchini (660 grams)
1 & 1/2 cups broccoli (150 grams)
1 & 1/2 tbsp extra virgin olive oil (30 mls)
3/4 red onion, sliced (75 grams)
3 stalks celery, sliced (120 grams)
1/2 cup black bean sauce (120 mls)
3 medium carrot, sliced (210 grams)

Method

Slice beef into thin strips. Use a spiraliser or peeler to slice zucchini into thin
noodles. Cut broccoli into florets. Nutritional Information
Heat oil in a frying pan over medium heat. Add beef, onion, celery, carrot, and
broccoli. Stir fry for a few minutes, until meat is browned. Per Serve
Add zucchini noodles and black bean sauce. Cook for a further few minutes until
the beef and all the veggies are cooked through and the sauce coats everything. Energy 1566 kJ / 373 cals
Serve immediately.
Protein 46g

Fibre 5g

Total Fat 15.2g

Carbohydrates 11g

Saturated Fat 5g

Total Sugar 9g

Free Sugar 0g
Dinner Recipe

Beef Korma with Zoodles

Serves 6 Prep Time: 5 mins Cooking Time: 10 mins

Creating noodles from vegetables like zucchini is a great way to get your vitamins
and nutrients without too many carbs. If you can't find a korma sauce at the
supermarket, you could use a couple of teaspoons of korma paste (per serve)
mixed with 1/4 cup of coconut milk (per serve) instead.

Ingredients (Makes 6 servings)

600 grams lean sirloin steak

1 & 1/2 tbsp extra virgin olive oil (30 mls)
3 medium carrot, sliced (210 grams)
1 & 1/2 cups korma sauce, store-bought (360 mls)
6 small zucchini (660 grams)
3 tbsp fresh coriander, chopped (15 grams)

Method

Thinly slice beef.

Heat oil in a fry pan over medium-high heat and add carrots and cook for 5 Nutritional Information
minutes. Add beef to pan and cook a further 1 minute to brown.
Add korma sauce, reduce heat to low and simmer for 3-4 minutes until beef is Per Serve
cooked through.
While beef is simmering, slice zucchini into noodles using a spiraliser or peeler
Energy 1607 kJ / 382 cals
and plunge into a saucepan of boiling water for 1 minute until tender.
Serve beef korma with zoodles on the side and a sprinkle of coriander over the
Protein 24g
top.
Fibre 5.5g

Total Fat 28.2g

Carbohydrates 6.5g

Saturated Fat 14.6g

Total Sugar 5.8g

Free Sugar 0.6g

Dinner Recipe

Beef Nachos
Serves 4 Prep Time: 10 mins Cooking Time: 20 mins

A healthy Mexican inspired recipe that will suit the whole family.
Increase in quantities to serve everyone and if desired
use chicken or pork mince in place of the beef. If you'd like a
vegetarian option, you could use tinned beans such as kidney,
chickpeas or mixed beans instead of the meat. This recipe is part
of our Sugar Detox Challenge. View our Sugar FAQs for all
the up to date information on what you need to know about
reducing sugar in your daily life.

Ingredients (Makes 4 servings)

400 grams lean beef mince

2 tbsp tomato passata (40 mls)
1 tbsp Mexican spice mix (4 grams)
8 small corn tortilla (192 grams)
1 medium avocado, mashed (120 grams)
1/3 cup reduced-fat Greek natural yoghurt (86.7 grams)
Nutritional Information
Method
Per Serve
Heat a non-stick frypan over medium-high heat. Lightly spray with cooking oil
spray. Add mince and brown, breaking up any lumps. Add Mexican spice mix and Energy 1690 kJ / 402 cals
tomato passata. Reduce heat to low and simmer for 15-20 minutes until flavours
have combined. Protein 30g
Preheat oven to 180C. Cut tortillas into triangles and place on a lined baking tray.
Bake in oven for around 3-5 minutes each side, until crisp. Fibre 4g
Place tortilla chips into a serving bowl and top with mince, mashed avocado and
yoghurt to serve. Total Fat 27g

Carbohydrates 7g

Saturated Fat 8g

Total Sugar 3g

Free Sugar 0g
Dinner Recipe

Beef Nachos
Serves 6 Prep Time: 10 mins Cooking Time: 20 mins

A healthy Mexican inspired recipe that will suit the whole family. Increase in
quantities to serve everyone and if desired use chicken or pork mince in place of
the beef. If you'd like a vegetarian option, you could use tinned beans such as
kidney, chickpeas or mixed beans instead of the meat. This recipe is part of our
Sugar Detox Challenge. View our Sugar FAQs for all the up to date information
on what you need to know about reducing sugar in your daily life.

Ingredients (Makes 6 servings)

600 grams lean beef mince

3 tbsp tomato passata (60 mls)
1 & 1/2 tbsp Mexican spice mix (6 grams)
12 small corn tortilla (288 grams)
1 & 1/2 medium avocado, mashed (180 grams)
1/2 cup reduced-fat Greek natural yoghurt (130 grams)

Method
Nutritional Information
Heat a non-stick frypan over medium-high heat. Lightly spray with cooking oil
spray. Add mince and brown, breaking up any lumps. Add Mexican spice mix and Per Serve
tomato passata. Reduce heat to low and simmer for 15-20 minutes until flavours
have combined. Energy 1690 kJ / 402 cals
Preheat oven to 180C. Cut tortillas into triangles and place on a lined baking tray.
Bake in oven for around 3-5 minutes each side, until crisp. Protein 30g
Place tortilla chips into a serving bowl and top with mince, mashed avocado and
yoghurt to serve. Fibre 4g

Total Fat 27g

Carbohydrates 7g

Saturated Fat 8g

Total Sugar 3g

Free Sugar 0g
Dinner Recipe

Beef San Choy Bow

Serves 4 Prep Time: 10 mins Cooking Time: 12 mins

A delicious and healthy beef dish served with noodles in fresh lettuce cups.

Ingredients (Makes 4 servings)

1 & 1/4 tsp sesame oil (6.3 mls)

600 grams lean beef mince
1 & 1/2 cloves garlic (4.5 grams)
2 tsp fresh ginger (8 grams)
2 medium carrot (140 grams)
4 spring onion (60 grams)
1 cup tinned water chestnuts, drained (120 grams)
2 tbsp soy sauce, salt reduced (40 mls)
2 tbsp oyster sauce (40 mls)
2 tbsp kecap manis (sweet soy sauce) (40 mls)
100 grams rice vermicelli noodles
1 & 1/2 tbsp toasted sesame seeds (24 grams)
10-12 leaves iceberg lettuce (75 grams)

Method Nutritional Information

Dice the garlic, grate or finely dice the ginger, grate the carrot, finely slice the Per Serve
spring onion and drained water chestnuts. Prepare the vermicelli noodles
according to packet instructions then chop.
Energy 1630 kJ / 390 cals
Heat sesame oil in wok over high heat, then add mince. Use a wooden spoon to
break apart chunks of mince. Protein 41.8g
Once mince is browned, add garlic, ginger, carrot, spring onion, water chestnuts
and stir fry for a few minutes. Fibre g
Add soy sauce, oyster sauce and kecap manis and stir fry for another 2-3
minutes. Total Fat 18.4g
Remove from heat and add vermicelli.
Carbohydrates 17.9g
Serve in lettuce cups and sprinkle with toasted sesame seeds.
Saturated Fat 6g

Total Sugar g

Free Sugar g
Dinner Recipe

Beef Stroganoff
Serves 6 Prep Time: 10 mins Cooking Time: 45 mins

Replace the beef with chicken for an interesting twist on a family favourite

Ingredients (Makes 6 servings)

1 & 1/2 cups dry polenta (270 grams)

6 cups water (1500 mls)
cooking oil spray
600 grams lean beef rump
1 & 1/2 brown onion, sliced (150 grams)
6 cups mushrooms, sliced (450 grams)
3 cups liquid beef stock, salt reduced (750 mls)
2 tbsp plain wholemeal flour (20 grams)
3 tablespoons tomato paste (48 grams)
3 tbsp Worcestershire sauce (60 mls)
1 & 1/2 cups reduced-fat Greek natural yoghurt (390 grams)
3 cups green beans, trimmed (360 grams)

Method
Nutritional Information
Bring the water to a boil in a saucepan over medium-high heat. While whisking
the water gently, pour the polenta into the boiling water in a steady stream. Per Serve
Continue whisking until polenta has thickened, approximately 5-7 minutes but
check packet directions and adjust cooking time accordingly.
Energy 1397 kJ / 335 cals
Turn down the heat to low and continue whisking until the polenta has thickened
enough that it doesn't settle back on the bottom of the pan when you stop Protein 33g
stirring.
Cover the polenta and continue cooking on very low for 25 minutes, stirring Fibre 3.5g
vigorously every 5 minutes or so, making sure to scrape the sides, bottom, and
Total Fat 5.2g
corners of the pan.
Meanwhile, over a medium heat, spray a fry pan lightly with oil. Thinly slice beef
Carbohydrates 34g
and add to the pan. Cook until medium rare. Remove beef from pan and set aside
on a clean plate. Saturated Fat 1.5g
Reduce heat and add onion and mushrooms to the pan and sauté until
mushrooms are tender, around 5 minutes. Add flour, stir well and cook a further 1 Total Sugar 9.3g
minute. Add stock, tomato paste and Worcestershire sauce and stir to combine.
Free Sugar 2g
Return beef to the pan and simmer for 5 minutes until sauce thickens and
reduces slightly. Remove from heat and stir through yoghurt.
Steam beans in the microwave or on the stovetop for 2 – 3 minutes until tender.
Serve Stroganoff on the polenta with beans on the side.
Dinner Recipe

Cheesy Cauliflower Bake with Pepper

Steak
Serves 6 Prep Time: 10 mins Cooking Time: 10 mins

Indulge in a creamy cauliflower bake with a side of steak. You could use chicken,
pork or lamb instead of steak if you prefer.

Ingredients (Makes 6 servings)

6 cups cauliflower (600 grams)

1/2 cup reduced-fat cheddar cheese, grated (120 grams)
3/4 cup reduced-fat ricotta cheese (195 grams)
6 spring onion, trimmed and chopped (90 grams)
1 & 1/2 tsp dried Italian herbs (1.5 grams)
cooking oil spray
6 x 80g lean sirloin steak (720 grams)
pepper
3 cups green beans, trimmed (360 grams)

Method
Nutritional Information
Steam cauliflower florets for 3 minutes or until just tender.
Preheat oven to 160C. Per Serve
Mix together cauliflower, ricotta, herbs and spring onion and place in a ceramic
dish. Top with tasty cheese and place in preheated oven for 7 minutes or until
Energy 1613 kJ / 386 cals
cheese is melted and golden.
Bring a medium non-stick fry pan to a medium-high heat. Spray lightly with Protein 43g
cooking oil spray.
Add steak(s) to the pan, season with pepper. Cook for 3 – 4 minutes on each side, Fibre 2g
or until cooked to your liking.
Total Fat 20g
Allow steak(s) to rest for 3 minutes. While steak(s) is resting, steam beans until
just tender.
Carbohydrates 5.3g
Serve steak(s) with beans and cauliflower bake.
Saturated Fat 9g

Total Sugar 4.3g

Free Sugar 0g
Dinner Recipe

Chicken & Mushroom Risotto

Serves 4 Prep Time: 5 mins Cooking Time: 20 mins

A favourite for adults and kids alike, this meal is perfect for a
cosy night in.

Ingredients (Makes 4 servings)

320 grams chicken breast fillets

6 cups liquid chicken stock, salt reduced (1500 mls)
1 tbsp extra virgin olive oil (20 mls)
1 cup arborio risotto rice, uncooked (160 grams)
4 cups mushrooms, sliced (300 grams)
1 tsp dried thyme leaves (1 grams)
salt
pepper
2 tbsp grated Parmesan (24 grams)

Method

Cut chicken into 1cm cubes. Gently warm the stock in a saucepan and allow to
simmer on a low heat, just to keep warm.
Nutritional Information
Heat olive oil in a saucepan over medium heat. Stir through the Arborio rice for a
minute or two to coat well with oil and slightly cook (don’t colour).
Add the warm stock, 1/4-1/2 cup at a time, letting it absorb before adding another Per Serve
quantity. Stir well each time more stock is added.
When almost all the stock has been added and rice is almost cooked, add the Energy 1908 kJ / 454 cals
chicken, mushrooms and thyme. Cook for 5-7 mins until chicken is cooked
through. Protein 32g
Add some warm water if rice still needs further cooking once all stock has been
used. Fibre 3g
Season with salt and pepper and sprinkle over Parmesan cheese to serve.
Total Fat 16g

Carbohydrates 44g

Saturated Fat 5g

Total Sugar 0.7g

Free Sugar 0g
Dinner Recipe

Chicken Fried Rice

Serves 4 Prep Time: 10 mins Cooking Time: 30 mins

A simple version of fried rice, packed with protein. Fried rice

works really well with leftover pre-cooked rice too.

Ingredients (Makes 4 servings)

1 cup brown rice, uncooked (160 grams)

2 tbsp coconut oil (40 mls)
400 grams chicken breast fillets
1 cup frozen peas (160 grams)
4 medium carrot, diced (280 grams)
1/3 cup tamari (gluten free soy sauce) (83.3 mls)
1 tsp ground ginger (1 grams)
2 free-range eggs, lightly beaten (100 grams)

Method

Prepare the rice according to packet directions.

Heat the coconut oil in a frying pan over medium heat.
Finely slice the chicken and add to the pan and cook for 2-3 minutes, to brown.
Nutritional Information
Add the peas and carrot. Stir through and cook for 3-4 minutes or until tender
crisp.
Add the tamari, ground ginger and cooked rice and stir to combine and heat Per Serve
through.
When all ingredients are well combined and chicken is cooked through, move Energy 2054 kJ / 489 cals
everything to one side of the pan. Add the egg and scramble, mixing through the
rice once it starts to cook. Protein 30.7g
Serve.
Fibre 4.9g

Total Fat 21.8g

Carbohydrates 40.3g

Saturated Fat 12g

Total Sugar 5.5g

Free Sugar 0g
Dinner Recipe

Chicken Pad Thai

Serves 6 Prep Time: 10 mins Cooking Time: 6 mins

Traditional Thai food can often contain a lot of sugar for flavour. Preparing Thai
inspired meals like this one at home, makes it easier to reduce your sugar intake
and know exactly what's going into your food.

Ingredients (Makes 6 servings)

300 grams chicken breast fillets

1/2 cup peanut butter (96 grams)
1/2 cup soy sauce, salt reduced (125 mls)
1 & 1/2 tbsp fish sauce (30 mls)
1 & 1/2 tbsp extra virgin olive oil (30 mls)
150 grams wide rice noodles
3 small zucchini (330 grams)
3 medium carrot (210 grams)
3 cups fresh coriander (180 grams)
1/2 cup cashew nuts, unsalted, chopped (60 grams)
1 & 1/2 tbsp black or white sesame seeds (24 grams)

Method Nutritional Information

Slice the chicken and place it in a bowl. Combine with peanut butter, soy sauce, Per Serve
fish sauce and olive oil and set aside to marinate for about 5 minutes.
While chicken is marinating, prepare rice noodles according to packet directions. Energy 1840 kJ / 438 cals
Use a peeler or spiraliser to slice zucchini and carrot into thin noodles.
Heat a frying pan or wok over medium-high heat. Add the chicken and marinade Protein 23.3g
and cook for 5-6 minutes or until chicken is cooked through.
Fibre 5g
Combine the noodles, zucchini and carrot in a bowl with the coriander.
Toss through the cooked chicken and any cooking juices. Total Fat 25.7g
Sprinkle with cashews and sesame seeds to serve.
Carbohydrates 26.9g

Saturated Fat 3.9g

Total Sugar 5.1g

Free Sugar 0g
Dinner Recipe

Chicken Parmigiana With Salad

Serves 6 Prep Time: 15 mins Cooking Time: 9 mins

A favourite in so many families and now you can create this tasty meal in a
healthy way. Increase quantities to serve the whole family.

Ingredients (Makes 6 servings)

600 grams chicken breast fillets

9 tablespoons wholemeal breadcrumbs (36 grams)
4 tablespoons grated Parmesan (48 grams)
3 & 1/2 tsp extra virgin olive oil (17.5 mls)
9 tablespoons reduced-fat mozzarella cheese (90 grams)
1 & 1/2 cups tomato passata (375 mls)
6 cups baby spinach (180 grams)
1 & 1/2 tomato (150 grams)
3 tablespoons pumpkin seeds (pepitas), roasted (45 grams)
3 & 1/2 tsp lemon juice (17.5 mls)

Method

Grate the mozzarella and chop the tomato. Nutritional Information

Tenderise the chicken to ½ cm flat with a tenderiser hammer. If you don't have a
tenderiser then you can cover the chicken with baking paper and hit with a rolling Per Serve
pin.
Mix the bread crumbs (use gluten free crumbs if required) and parmesan cheese Energy 1844 kJ / 439 cals
together.
Brush the chicken with half of the olive oil and press the breadcrumb/parmesan Protein 42.2g
mixture over both sides. Preheat the oven grill to high.
Fibre 3.4g
Heat the remaining oil in a pan and cook the chicken for about 3 minutes on each
side.
Total Fat 20.1g
Place the chicken on a lined baking tray and top with the tomato passata and
mozzarella cheese. Place tray under grill for 3 mins or so until cheese is bubbly Carbohydrates 18.3g
and golden.
Toss together baby spinach, chopped tomato, pumpkin seeds and drizzle with Saturated Fat 7.1g
lemon juice.
Total Sugar 4.6g
Serve parmigiana with salad on the side.

Free Sugar 0g
Dinner Recipe

Chicken Skewers with Honey Mustard

Coleslaw
Serves 4 Prep Time: 10 mins Cooking Time: 20 mins

Children and fussy eaters often love food on skewers or sticks

and that they can dip into sauces. You could serve this meal with
the honey mustard dressing on the side for children to dip their
chicken skewers into. Or serve the chicken next to the coleslaw,
with dressing on the side so children can add their own dressing
to taste. Transition: if your fussy eater is not a fan of salads, start
by offering a small ‘deconstructed’ serve. That is, a small serve
of grated carrot, shredded cabbage (or lettuce) and grated apple
on the side of their plate. As your child accepts these foods on
their own, you can begin to encourage them to combine flavours.
Remember to think about your phrasing - rather than “you
should eat it together,” try “I’m having my carrot with the juicy
apple. Would you like to try?” It is important to try to make these
flavour and texture transitions so that your child can enjoy a Nutritional Information
wide variety of food as they grow older. Not everyone likes all
Per Serve
foods and that’s OK.

Ingredients (Makes 4 servings) Energy 1230 kJ / 294 cals

Protein 35g
600 grams chicken breast fillets
salt
Fibre 5.6g
pepper
cooking oil spray
Total Fat 3.3g
4 medium carrot, grated (280 grams)
1 cup white cabbage, grated (50 grams) Carbohydrates 27.8g
4 small apple, grated (400 grams)
1/3 cup reduced fat mayonnaise (85.3 grams) Saturated Fat 0.8g
2 tbsp Dijon mustard (32 grams)
1 tbsp honey (20 mls) Total Sugar 26.5g
1/3 cup water (83.3 mls)
Free Sugar 4g
Method

Slice chicken breast into strips and thread onto skewers (if using wooden skewers,
soak in water for 30 minutes before use). Season chicken with salt and pepper.
Heat a frying pan over medium-high heat and lightly spray with cooking oil. Cook
chicken strips for 3-5 minutes each side or until cooked through. Set aside.
Combine carrot, cabbage and apple in a bowl.
In a separate small bowl whisk together mayonnaise, Dijon mustard, honey and
water (adjust the amount of water depending on how runny you like it).
Drizzle the dressing over the coleslaw and toss to combine. Serve with grilled
chicken skewers.
Lunch Recipe

Cream of Mushroom Soup

Serves 4 Prep Time: 5 mins Cooking Time: 35 mins

Mushrooms are a nutrient-dense food, with one serve offering an

array of essential nutrients. This recipe is part of our Sugar Detox
Challenge. View our Sugar FAQs for all the up to date
information on what you need to know about reducing sugar in
your daily life.

Ingredients (Makes 4 servings)

2 tbsp butter (32 grams)

12 cups mushrooms, sliced (900 grams)
2 leek, finely sliced (160 grams)
1 brown onion, finely diced (100 grams)
8 cups liquid chicken stock, salt reduced (2000 mls)
2 tbsp wholegrain mustard (32 grams)
1 cup reduced-fat Greek natural yoghurt (260 grams)
4 slices wholegrain or gluten-free bread of choice (160 grams)

Method
Nutritional Information
Melt butter in a saucepan over a medium-high heat. Sauté mushrooms, leek and
Per Serve
onion in butter for 5 minutes, stirring continuously.
Add chicken stock and mustard and simmer for 30 minutes.
Stir through yoghurt and use a stick blender to process until soup is smooth. Energy 1428 kJ / 340 cals
Alternatively, allow to cool slightly before blitzing in a blender or food processor,
then reheat to serve. Protein 23g
Toast bread and serve with soup.
Fibre 10g

Total Fat 12g

Carbohydrates 31g

Saturated Fat 6g

Total Sugar 10g

Free Sugar 0g
Lunch Recipe

Creamy Super Greens Soup

Serves 4 Prep Time: 10 mins Cooking Time: 20 mins

This delicious creamy soup is full of super healthy greens as well

as tasty smoked ham. Increase the quantity to feed the whole
family or store in an airtight container in the fridge for another
day.

Ingredients (Makes 4 servings)

2 cups broccoli (200 grams)

80 grams lean smoked ham
1 tbsp extra virgin olive oil (20 mls)
3 cloves garlic, diced (9 grams)
4 cups kale leaves, chopped (120 grams)
160 grams Brussels sprouts
8 cups liquid vegetable stock, salt reduced (2000 mls)
240 grams tinned cannellini beans
1/3 cup reduced-fat Greek natural yoghurt (86.7 grams)
4 slices wholegrain or gluten-free bread of choice (160 grams)

Method Nutritional Information

Cut broccoli into florets. Slice ham. Per Serve

Heat a saucepan over medium-high heat and add olive oil. Add garlic and sauté
for 30 seconds – 1 minute.
Energy 1187 kJ / 283 cals
Add sliced ham and brown. Then add broccoli, Brussels sprouts and kale. Season
with salt and pepper. Saute vegetables for 2 minutes to colour and soften slightly. Protein 17.9g
Add the stock and bring to a boil. Then reduce to a simmer for 8-10 minutes until
vegetables are tender. Add some more stock if liquid reduces a lot. Fibre 11.6g
Add drained beans and using a stick or bench top blender, blitz until smooth.
Return soup to saucepan and heat through. Toast bread. Total Fat 8.7g
Serve soup with a dollop of yoghurt and slice of toast.
Carbohydrates 26.2g

Saturated Fat 1.6g

Total Sugar 5.9g

Free Sugar 0g
Dinner Recipe

Easy Corn and Chicken Soup

Serves 6 Prep Time: 10 mins Cooking Time: 18 mins

A favourite soup in many families. This Asian inspired soup is delicious and
nutritious. A great recipe to pre-prepare so you have a healthy dinner organised
ahead of time. Easily increase the ingredients to serve the whole family or to
have leftovers that can be frozen or refrigerated for another meal. Serve with a
side of quinoa, brown rice or noodles to increase calories if needed.

Ingredients (Makes 6 servings)

2 tsp extra virgin olive oil (10 mls)

1 & 1/2 brown onion (150 grams)
6 cups mushrooms, sliced (450 grams)
6 cups liquid chicken stock, salt reduced (1500 mls)
600 grams chicken breast fillets
1 & 1/2 cups corn kernels, fresh or tinned (240 grams)
3 tbsp cornflour (30 grams)
2 & 1/3 cups reduced-fat milk of choice (583 mls)
1/3 cup fresh parsley (20 grams)
Nutritional Information
Method
Per Serve
Heat oil in a medium-sized pan. Finely chop the onion. Cook onion over low heat
for 1 or 2 minutes. Add sliced mushrooms and continue cooking for another
Energy 945 kJ / 225 cals
minute or two.
Add stock and sliced chicken breast, bring to the boil, stirring, then reduce heat Protein 25g
and simmer for 10-15 minutes until chicken is cooked through, then add corn
kernels and cook for a further 3 minutes. Fibre 2.3g
Mix cornflour with a little milk to dissolve and then add to pan with remaining
milk. Heat and stir to thicken slightly. Do not let it boil. Total Fat 6g
Stir in chopped parsley and serve.
Carbohydrates 15.3g

Saturated Fat g

Total Sugar g

Free Sugar g
Dinner Recipe

Easy Satay Chicken and Rice

Serves 6 Prep Time: 5 mins Cooking Time: 30 mins

Choose simple to prepare dishes like this when you want to save time in the
kitchen. If you have a plan of what you're going to eat for the week you can see
which components can be made ahead of time e.g. the rice for this dish can be
cooked ahead of time and stored in the fridge to reheat when ready to serve. Or
make a large batch of rice and use the leftovers the next day in another meal.

Ingredients (Makes 6 servings)

1 & 1/2 cups brown rice, uncooked (240 grams)

720 grams chicken breast fillets
1 & 1/2 tsp ground turmeric (1.5 grams)
1/2 cup reduced-fat coconut milk (125 mls)
1/2 cup peanut butter (96 grams)
1 & 1/2 tbsp lime juice (30 mls)
3 tsp soy sauce, salt reduced (15 mls)
3 tsp extra virgin olive oil (15 mls)
1 & 1/2 tbsp fresh coriander, chopped (7.5 grams)
Nutritional Information
Method
Per Serve
Prepare rice according to packet directions. You could prepare an extra serve of
rice to use for the Rice & Veggie Salad recipe for lunch the next day if you like.
Energy 1898 kJ / 451 cals
Cover the chicken in the turmeric.
Combine the peanut butter, coconut milk, lime juice and soy sauce in a bowl and Protein 33.5g
set aside.
Heat oil in a frying pan over medium-high heat and add the chicken. Cook for 4-5 Fibre 3.2g
minutes on one side then turn and pour over the peanut sauce.
Total Fat 20.1g
Cook the chicken for a further 3-4 minutes in the sauce, or until chicken is cooked
through.
Carbohydrates 32.7g
Serve the chicken and sauce over the prepared rice with a sprinkle of coriander.
Saturated Fat 5.7g

Total Sugar 1.4g

Free Sugar 0g
Lunch Recipe

Healthy San Choy Bow

Serves 4 Prep Time: 5 mins Cooking Time: 10 mins

An easy to prepare light lunch that will leave you feeling satisfied
but not heavy. You can easily prepare the chicken ahead of time
and in a larger batch so you can reheat and serve in lettuce cups
for lunch throughout the week.

Ingredients (Makes 4 servings)

400 grams lean chicken mince

1 tbsp sesame oil (20 mls)
2 cloves garlic, crushed (6 grams)
2 tsp fresh green chilli, finely chopped (5 grams)
2 stalks celery, finely chopped (80 grams)
2 red capsicum, finely chopped (200 grams)
2 medium carrot, peeled and finely diced (140 grams)
2 tbsp rice wine vinegar (40 mls)
2 tbsp tamari (gluten free soy sauce) (40 mls)
2 tbsp lime juice (40 mls)
1 cup liquid vegetable stock, salt reduced (250 mls)
1 tbsp cornflour (10 grams) Nutritional Information
2 cups bean sprouts (60 grams)
1 cup fresh coriander, chopped (60 grams)
Per Serve
1 tbsp black or white sesame seeds (16 grams)
12 leaves iceberg lettuce (90 grams)
Energy 1256 kJ / 299 cals
Method
Protein 36.6g

Heat oil in pan over medium heat. Add carrot, capsicum, celery and chilli and stir Fibre 4.2g
fry for 5 minutes.
Add chicken and garlic and cook for one minute until chicken starts to brown. Total Fat 10.2g
Whisk cornflour into stock and add to the pan with vinegar and tamari. Stir
well and simmer for 3 minutes until chicken is cooked through and sauce is glossy Carbohydrates 15.9g
and thickened.
Remove from heat and add lime juice. Stir through bean sprouts and coriander. Saturated Fat 0.9g
Spoon chicken mix into lettuce leaves and sprinkle with sesame seeds to serve.
Total Sugar 6.7g

Free Sugar 0g
Dinner Recipe

Hidden Veggie Chicken Nuggets &

Chips
Serves 4 Prep Time: 10 mins Cooking Time: 20 mins

Hiding vegetables is a great way to get your fussy eaters to eat them, quite often
without them even knowing. However it is also important for fussy eaters and
children to learn to accept vegetables as they are. Continue to hide vegetables
wherever you can but be sure to also give your fussy eaters the opportunity to
become familiar with them by serving them on their plate too. In this recipe
zucchini is hiding in the nuggets but the meal is served with some chopped salad
veggies to get fussy eaters used to them. Make swaps to suit your family’s tastes
and preferences.

Ingredients (Makes 4 servings)

400 grams lean chicken mince

1 small zucchini, grated (110 grams)
2 free-range eggs, beaten (100 grams)
salt
pepper
Nutritional Information
1 cup wholemeal breadcrumbs (60 grams)
Per Serve
cooking oil spray
2 small sweet potato (320 grams)
4 cups mixed lettuce leaves (120 grams) Energy 1127 kJ / 269 cals
2 tomato, chopped (200 grams)
Protein 30g
1 Lebanese cucumber, chopped (200 grams)

Fibre 4.6g
Method
Total Fat 4.5g
Preheat oven to 200C.
Combine chicken mince, zucchini and eggs in a bowl. Season with salt and Carbohydrates 23.8g
pepper.
Saturated Fat 1.2g
Press mixture together into bite sized ‘nuggets’ and coat in breadcrumbs.
Arrange the nuggets on a lined baking tray and spray with oil.
Total Sugar 7.8g
Spray another tray lightly with cooking oil. Cut sweet potatoes into chips and
arrange on the tray. Free Sugar 0g
Place both trays in the oven and bake sweet potato chips for 20 minutes or until
tender. Bake nuggets for 15-20 minutes or until cooked through. Turn half way
through cooking and spray lightly with cooking oil again.
Divide lettuce, tomato and cucumber evenly between four plates. Serve with
sweet potato chips and nuggets.
Dinner Recipe

Honey Mustard Drumsticks with Rice

Serves 4 Prep Time: 5 mins Cooking Time: 30 mins

A delicious and easy to prepare, healthy, family friendly meal.

With only a few key ingredients this dinner is also budget
friendly.

Ingredients (Makes 4 servings)

1 cup brown rice, uncooked (160 grams)

1 tbsp wholegrain mustard (16 grams)
1 tbsp honey (20 mls)
1 tbsp extra virgin olive oil (20 mls)
salt
pepper
8 chicken drumsticks, skin removed (480 grams)
1 cup fresh coriander, chopped (60 grams)

Method

Prepare rice according to packet directions. Preheat oven to 200C.

Combine mustard, honey and oil together in a bowl. Season with salt and pepper. Nutritional Information
Add drumsticks and coat well in marinade.
Place drumsticks and marinade on a lined baking tray and bake in oven for 25-30 Per Serve
minutes or until cooked through. Turn occasionally during cooking.
Stir coriander through rice and serve drumsticks on top, drizzled with any
remaining cooking juices. Energy 1730 kJ / 412 cals

Protein 34.2g

Fibre 2.3g

Total Fat 10.2g

Carbohydrates 44.8g

Saturated Fat 3g

Total Sugar 6.5g

Free Sugar 5.8g

Dinner Recipe

Honey Roast Veggies On Polenta

Serves 6 Prep Time: 10 mins Cooking Time: 50 mins

A simple to put together vegetarian dinner that will suit the whole family, so
increase in quantities if needed. Reduce the serving size and serve with some
cooked chicken breast, beef or lamb if desired.

Ingredients (Makes 6 servings)

3 & 3/4 small sweet potato (600 grams)

6 small zucchini (660 grams)
7 cloves garlic (21 grams)
1 & 3/4 tbsp extra virgin olive oil (35 mls)
1/4 cup honey (62.5 mls)
3 cups dry polenta (540 grams)
3/4 cup reduced-fat milk of choice (187.5 mls)
salt
pepper

Method

Preheat oven to 200C. Keep the skins on the garlic cloves.

Nutritional Information
Prepare the vegetables by peeling and chopping the sweet potato into medium
Per Serve
cubes, and the zucchini into slightly larger pieces than the sweet potato.
Place the vegetables on a lined baking tray and toss with the olive oil and honey
to combine well. Energy 1856 kJ / 442 cals
Place tray of vegetables into the preheated oven and cook for around 25-30
Protein 10.8g
minutes, stirring once and adding the garlic half way through the cooking time.
While the vegetables are roasting, cook polenta as per packet instructions until
Fibre g
creamy. Stir in milk to polenta before serving.
Place the roasted vegetables on a plate together with the polenta. Squeeze the Total Fat 7.2g
roasted garlic out of its skin, all over the dish before eating. Season with salt and
pepper. Carbohydrates 81g

Saturated Fat 1g

Total Sugar g

Free Sugar g
Dinner Recipe

Lamb & Haloumi Skewers

Serves 6 Prep Time: 7 mins Cooking Time: 7 mins

This lean, high protein meal is simple to prepare and perfect as a midweek dinner
option or barbecue favourite. The ingredients of the side salad can be
interchanged with your favourite veggies, so feel free to include avocado, celery,
sprouts and red onion in the mix if desired. This recipe is part of our Sugar Detox
Challenge. View our Sugar FAQs for all the up to date information on what you
need to know about reducing sugar in your daily life.

Ingredients (Makes 6 servings)

600 grams lean lamb steak

12 slices haloumi (300 grams)
salt
pepper
3 Lebanese cucumber (600 grams)
6 medium carrot (420 grams)
1 cup reduced-fat Greek natural yoghurt (260 grams)
1 & 1/2 lemon (22.5 grams)
1 & 1/2 tsp dried oregano (1.5 grams) Nutritional Information

Method Per Serve

You will need wooden or metal skewers for this recipe, approximately 2 per serve. Energy 1436 kJ / 341 cals
If using wooden soak in cold water for 30 minutes prior to use.
Chop lamb and haloumi into cubes. Thread alternately onto skewers and season Protein 34.7g
with salt and pepper.
Fibre 4.2g
Heat a barbecue hot plate or non-stick frypan over medium-high heat and lightly
spray with cooking oil spray. Cook lamb skewers for 4-5 minutes on both sides
Total Fat 17g
until lamb is cooked to your liking and haloumi is golden.
Grate carrot and slice cucumber. Place skewers on top of vegetables and top with Carbohydrates 9.3g
yoghurt, a squeeze of lemon and sprinkle over dried oregano to serve.
Saturated Fat 9.6g

Total Sugar 9.2g

Free Sugar 0g
Dinner Recipe

Lamb Cutlets With Soft Polenta &

Greens
Serves 2 Prep Time: 10 mins Cooking Time: 25 mins

Delicious rosemary and garlic lamb cutlets served with creamy polenta, make this
a healthy meal for the whole family.

Ingredients (Makes 2 servings)

1/2 cup reduced-fat milk of choice (125 mls)

1/2 cup liquid chicken stock, salt reduced (125 mls)
1/4 cup dry polenta (48 grams)
1/4 cup grated Parmesan (36 grams)
salt
pepper
6 lamb cutlets, frenched and fat trimmed (300 grams)
2 tsp extra virgin olive oil (10 mls)
1/2 clove garlic (1.5 grams)
2 tsp rosemary leaves, finely chopped (2 grams)
100 grams snow peas
Nutritional Information
Method Per Serve

Preheat oven to 180 degrees Celsius.

Prepare the polenta by bringing the milk and stock to the boil over high heat. Energy 1822 kJ / 435 cals
Whisk in the polenta, stirring continuously until smooth. Then stir through the
Protein 34.4g
parmesan and season with salt and pepper. Set aside.
In the meantime, combine olive oil, rosemary and garlic and rub into lamb rack or Fibre g
brush over cutlets. Place in preheated oven for approximately 10-12 minutes for
cutlets and 20-25 minutes for a rack. This will produce rare-medium cutlets, cook Total Fat 23.3g
longer if desired.
Steam snow peas to your liking. Carbohydrates 21.7g
Divide polenta between two plates, top each with 3 lamb cutlets and a side of
Saturated Fat 9.6g
snow peas. Serve immediately.
Total Sugar g

Free Sugar g
Dinner Recipe

Lamb Meatballs with Spinach and

Sweet Potato Mash
Serves 4 Prep Time: 10 mins Cooking Time: 20 mins

Meatballs and mash go so well together and make an easy to

prepare and nutritious meal.

Ingredients (Makes 4 servings)

4 cloves garlic, crushed (12 grams)

1 tsp dried thyme leaves (1 grams)
440 grams lean lamb mince
salt
pepper
cooking oil spray
2 tbsp extra virgin olive oil (40 mls)
2 small sweet potato, peeled and diced (320 grams)
8 cups baby spinach (240 grams)
1 tbsp lemon juice (20 mls)

Method
Nutritional Information
Preheat oven to 200C. Line an oven tray with baking paper.
Combine garlic, thyme and lamb mince, season mix with salt and pepper. Mix well Per Serve
and then form into golf ball size balls, approximately 3-4 per serve.
Lightly spray meatballs with cooking oil and place on prepared baking tray. Bake Energy 1612 kJ / 384 cals
in the oven for 15 - 20 minutes until cooked through.
While meatballs are cooking, boil the sweet potato in a saucepan of water until Protein 35.3g
tender, around 10 minutes. Drain and add half the olive oil and season with salt
and pepper. Use a hand masher or stick blender to mash/process until smooth. Fibre 4.8g
Set aside, keeping warm.
In a frypan, add remaining olive oil over medium-high heat. Add the spinach and Total Fat 18.1g
cook until wilted. Remove from heat.
Place sweet potato mash on a plate and top with spinach and meatballs. Squeeze Carbohydrates 21g
over lemon juice to serve.
Saturated Fat 4.3g

Total Sugar 5.6g

Free Sugar 0g
Dinner Recipe

Lamb Meatballs with Spinach and

Sweet Potato Mash
Serves 6 Prep Time: 10 mins Cooking Time: 20 mins

Meatballs and mash go so well together and make an easy to prepare and
nutritious meal.

Ingredients (Makes 6 servings)

6 cloves garlic, crushed (18 grams)

1 & 1/2 tsp dried thyme leaves (1.5 grams)
660 grams lean lamb mince
salt
pepper
cooking oil spray
3 tbsp extra virgin olive oil (60 mls)
3 small sweet potato, peeled and diced (480 grams)
12 cups baby spinach (360 grams)
1 & 1/2 tbsp lemon juice (30 mls)

Method Nutritional Information

Preheat oven to 200C. Line an oven tray with baking paper. Per Serve
Combine garlic, thyme and lamb mince, season mix with salt and pepper. Mix well
and then form into golf ball size balls, approximately 3-4 per serve.
Energy 1612 kJ / 384 cals
Lightly spray meatballs with cooking oil and place on prepared baking tray. Bake
in the oven for 15 - 20 minutes until cooked through. Protein 35.3g
While meatballs are cooking, boil the sweet potato in a saucepan of water until
tender, around 10 minutes. Drain and add half the olive oil and season with salt Fibre 4.8g
and pepper. Use a hand masher or stick blender to mash/process until smooth.
Set aside, keeping warm. Total Fat 18.1g
In a frypan, add remaining olive oil over medium-high heat. Add the spinach and
Carbohydrates 21g
cook until wilted. Remove from heat.
Place sweet potato mash on a plate and top with spinach and meatballs. Squeeze Saturated Fat 4.3g
over lemon juice to serve.
Total Sugar 5.6g

Free Sugar 0g
Dinner Recipe

Lamb Stew With Veggies

Serves 4 Prep Time: 10 mins Cooking Time: 120 mins

A perfect recipe to make in a large batch to share with the family

or so you can freeze leftovers to enjoy a healthy meal another
time. We've provided the method to prepare this recipe in either
a slow cooker or in the oven. If using a slow cooker to prepare
this recipe, you may need to reduce liquid ingredient quantities
as per your slow cooker’s instructions. A good rule of thumb for
many slow cookers is to add enough liquid to cover the base of
the cooker but follow the instructions for your appliance where
possible.

Ingredients (Makes 4 servings)

600 grams lamb forequarter chops

2 cups liquid chicken stock, salt reduced (500 mls)
1 tbsp whole black peppercorns (16 grams)
2 medium potato, diced (240 grams)
2 medium carrot, diced (140 grams)
1 brown onion, diced (100 grams) Nutritional Information
3 cloves garlic, diced (9 grams)
1 eggplant, diced (400 grams) Per Serve
1 red capsicum, diced (100 grams)
1 tbsp cornflour (10 grams) Energy 1872 kJ / 446 cals

Method Protein 51g

Fibre 4.5g
IF USING AN OVEN: Preheat oven to 180C. Place all ingredients in a casserole dish
and mix to combine well. Cover with a lid and bake in the oven for 2 hours until Total Fat 19g
lamb is falling off the bone. If required add an extra teaspoon of cornflour in the
final 20 minutes of cooking to thicken sauce. Carbohydrates 16.5g
IF USING A SLOW COOKER: Put everything in the cooker and cook on low for 6
hours. If required add an extra teaspoon of cornflour in the final hour of cooking Saturated Fat 9g
to thicken sauce.
Serve in a bowl with cooking juices and vegetables. Total Sugar 5g

Free Sugar 0g
Dinner Recipe

One Pot Spaghetti Bolognese

Serves 6 Prep Time: 10 mins Cooking Time: 30 mins

Spaghetti bolognese is a true family favourite. This recipe is loaded with veggies
and is prepared in one pot - easy! This recipe makes 6 serves. Store leftovers in
the fridge or prepare in advance and freeze for a quick, easy meal. Hiding
vegetables is a great way to get your kids to eat them, quite often without them
even knowing. However it is also important for children to learn to accept
vegetables as they are. Continue to hide vegetables wherever you can but be
sure to also give your children the opportunity to become familiar with them by
serving them on their plate too.

Ingredients (Makes 6 servings)

1 tbsp extra virgin olive oil (20 mls)

1 red onion, peeled and finely diced (100 grams)
2 medium carrot, peeled and grated (140 grams)
2 stalks celery, finely chopped (80 grams)
2 cloves garlic, minced (6 grams)
1 cup mushrooms, sliced (75 grams)
Nutritional Information
1 small zucchini, grated (110 grams)
1/2 small red chilli, finely chopped (5 grams)
Per Serve
500 grams lean beef mince
1 tbsp Worcestershire sauce (20 mls)
3 tbsp tomato passata (60 mls) Energy 1741 kJ / 415 cals
800 grams tinned tomatoes
Protein 29g
1 cup red cooking wine (250 mls)
2 cups liquid chicken stock, salt reduced (500 mls) Fibre 8g
250 grams wholemeal spaghetti
salt Total Fat 13g
pepper
2 tablespoons fresh basil leaves (10 grams) Carbohydrates 34.5g
1/2 cup grated Parmesan (72 grams)
Saturated Fat 5g

Method Total Sugar 8g

Heat the oil in a large pan (the pan needs to be big enough to hold all of the Free Sugar 0g
bolognese and the spaghetti too) over medium-high heat.
Cook the onion, carrot, celery and garlic for 3 minutes.
Add the chilli, (optional) and then add the zucchini and mushrooms and cook for
another 2 minutes.
Add the mince to the pan and brown the mince for around 5 minutes, stirring
continuously.
Pour in the Worcestershire sauce, tomato passata, tomatoes, wine and stock.
Season to taste and stir to combine.
Place the lid on and bring to the boil.
Reduce the heat to medium and add spaghetti to the pan (you may need to break
the pasta in half if the pan isn’t big enough).
Simmer, uncovered, for around 15 minutes or until the pasta is cooked, stirring
several times during the cooking time.
Divide between 6 bowls, sprinkle each with fresh basil leaves and grated
Parmesan to serve.
Dinner Recipe

Osso Bucco with Corn Bread

Serves 4 Prep Time: 20 mins Cooking Time: 90 mins

This recipe serves 4 so prepare for the whole family or freeze leftover Osso Bucco
to have on hand for another healthy meal. We’ve provided the method to prepare
this recipe in either a slow cooker or in the oven. If using a slow cooker to prepare
this recipe, you may need to reduce liquid ingredient quantities as per your slow
cooker's instructions. A good rule of thumb for many slow cookers is to add
enough liquid to cover the base of the cooker but follow the instructions for your
appliance where possible. If you’d like to have this recipe more than once in your
weekly meal plan use the “leftovers/eating out/own choice” thumbnail to allocate
when you will eat the extra serves to avoid excess ingredients being added to
your shopping list.

Ingredients (Makes 4 servings)

600 grams veal osso bucco

800 grams tinned tomatoes
2 brown onion, diced (200 grams)
3 cloves garlic, crushed (9 grams) Nutritional Information
1 tbsp dried rosemary (4 grams)
400 mls red cooking wine Per Serve
2 medium carrot, diced (140 grams)
2 small zucchini, diced (220 grams) Energy 1876 kJ / 447 cals
2 cups mushrooms, sliced (150 grams)
1/2 cup dry polenta (90 grams) Protein 40g
1/4 cup plain wholemeal flour (30 grams)
1/2 tsp baking powder (1.3 grams) Fibre 6g
1/2 free-range eggs (25 grams)
Total Fat 8g
2 tbsp reduced-fat Greek natural yoghurt (40 grams)
1/4 cup reduced-fat milk of choice (62.5 mls) Carbohydrates 34g
2 tsp extra virgin olive oil (10 mls)
1/4 cup corn kernels, fresh or tinned (40 grams) Saturated Fat 2g
1/2 tsp dried chilli flakes (0.5 grams)
salt Total Sugar 11g
pepper
Free Sugar 0g
cooking oil spray

Method

IF USING THE OVEN: Preheat oven to 160C. Place veal, tinned tomatoes, onions,
garlic, rosemary, wine, carrots, zucchini and mushrooms into a casserole dish.
Cover with a lid and bake in the oven for 90 minutes or until the meat is falling off
the bone.
IF USING A SLOW COOKER: Place veal, tinned tomatoes, onions, garlic, rosemary,
wine, carrots, zucchini and mushrooms into the cooker. Cook on low for 8 hours
until meat is falling off the bone.
For both methods of cooking, prepare the corn bread 40 minutes before ready to
serve. Combine polenta, flour, baking powder, egg, yoghurt, milk, oil, corn
kernels, chilli flakes and some salt and pepper. Mix well to form a batter. Lightly
spray 4 muffin moulds with cooking oil spray and divide the batter between each
of the moulds. Bake in a preheated oven at 180C for 20 minutes until cooked
through. If cooking the Osso Bucco in the oven then increase the heat for the final
20 minutes of cooking to bake the corn bread.
To serve divide Osso Bucco meat with vegetables and cooking juices between four
Dinner Recipe

Pork Pad Thai

Serves 6 Prep Time: 10 mins Cooking Time: 5 mins

Pad Thai is often a takeaway favourite that can be loaded with added sugars and
unnecessary calories. Learn to make your own at home and you can share
healthy, takeaway style meals with the family everyday of the week.

Ingredients (Makes 6 servings)

300 grams wide rice noodles

3 tsp sambal oelek (chilli paste) (12 grams)
3 cloves garlic, grated (9 grams)
3 spring onion, sliced (45 grams)
1 & 1/2 tbsp rice wine vinegar (30 mls)
1 & 1/2 tbsp maple syrup (30 mls)
1 & 1/2 tbsp fish sauce (30 mls)
1 & 1/2 tbsp lime juice (30 mls)
360 grams pork fillet
1 & 1/2 tbsp coconut oil (30 mls)
6 free-range eggs, beaten (300 grams)
6 medium carrot, grated (420 grams)
3 cups bean sprouts (90 grams)
Nutritional Information
1/2 cup cashew nuts, unsalted, chopped (60 grams)
Per Serve
1/2 cup fresh coriander (30 grams)

Method Energy 1688 kJ / 402 cals

Protein 26g
Cook noodles as per pack instructions, drain and set aside.
Combine chilli paste, garlic, rice wine vinegar, maple syrup, fish sauce and lime
Fibre 2.8g
juice together and stir well to make a sauce.
Slice pork thinly and heat coconut oil in a non-stick pan over medium-high eat. Total Fat 20.8g
Add pork slices and cook for 2-3 minutes or until cooked through. Remove pork
from pan and set aside. Carbohydrates 28.3g
Add noodles to the pan and toss with the sauce created earlier. Toss through
Saturated Fat 8.9g
beaten egg until cooked through and then return the pork and add carrot and
bean sprouts. Toss everything together over the heat for 1 minute.
Total Sugar 9.1g
Serve topped with chopped cashews, coriander leaves and spring onion.
Free Sugar 4g
Dinner Recipe

Prawns and Feta with Zoodles

Serves 6 Prep Time: 10 mins Cooking Time: 10 mins

A simple to prepare and delicious zoodle recipe. You could easily swap the prawns
for chicken breast if you prefer.

Ingredients (Makes 6 servings)

6 small zucchini (660 grams)

1 & 1/2 tbsp extra virgin olive oil (30 mls)
960 grams prawns, raw, shelled
6 cloves garlic, crushed (18 grams)
1/2 cup lemon juice (125 mls)
1 & 1/2 tbsp lemon zest (24 grams)
1/2 cup reduced-fat feta, crumbled (160 grams)
1/2 cup mint leaves, chopped (30 grams)
1/2 cup fresh parsley, chopped (30 grams)

Method

Use a spiraliser or peeler to slice zucchini into thin noodles.

Heat oil in a frying pan over medium-high heat. Nutritional Information
Add prawns, stir for a few minutes, then add garlic, lemon juice and zest. Cook for
2-3 minutes or until prawns are almost cooked through. Per Serve
Add zucchini noodles and toss to combine. Cook for a further minute until noodles
are just tender.
Energy 1083 kJ / 258 cals
Sprinkle with feta, mint and parsley to serve.
Protein 40g

Fibre 3g

Total Fat 9g

Carbohydrates 2.4g

Saturated Fat 2.8g

Total Sugar 2g

Free Sugar 0g
Dinner Recipe

Prawns and Feta with Zoodles

Serves 6 Prep Time: 10 mins Cooking Time: 10 mins

A simple to prepare and delicious zoodle recipe. You could easily swap the prawns
for chicken breast if you prefer.

Ingredients (Makes 6 servings)

6 small zucchini (660 grams)

1 & 1/2 tbsp extra virgin olive oil (30 mls)
960 grams prawns, raw, shelled
6 cloves garlic, crushed (18 grams)
1/2 cup lemon juice (125 mls)
1 & 1/2 tbsp lemon zest (24 grams)
1/2 cup reduced-fat feta, crumbled (160 grams)
1/2 cup mint leaves, chopped (30 grams)
1/2 cup fresh parsley, chopped (30 grams)

Method

Use a spiraliser or peeler to slice zucchini into thin noodles.

Heat oil in a frying pan over medium-high heat. Nutritional Information
Add prawns, stir for a few minutes, then add garlic, lemon juice and zest. Cook for
2-3 minutes or until prawns are almost cooked through. Per Serve
Add zucchini noodles and toss to combine. Cook for a further minute until noodles
are just tender.
Energy 1083 kJ / 258 cals
Sprinkle with feta, mint and parsley to serve.
Protein 40g

Fibre 3g

Total Fat 9g

Carbohydrates 2.4g

Saturated Fat 2.8g

Total Sugar 2g

Free Sugar 0g
Dinner Recipe

Prawns with Coriander and Zoodles

Serves 6 Prep Time: 5 mins Cooking Time: 5 mins

Having zoodles instead of pasta makes this dish great for those needing a gluten
free diet or wanting something lighter but still full of fibre.

Ingredients (Makes 6 servings)

6 small zucchini (660 grams)

1/2 cup extra virgin olive oil (125 mls)
3 cloves garlic, crushed (9 grams)
480 grams prawns, raw, shelled
1 & 1/2 cups fresh coriander, chopped (90 grams)
3/4 tsp dried chilli flakes (0.8 grams)
salt
pepper

Method

Method

Use a spiraliser or peeler to slice zucchini into noodles. Blanch in boiling water for
Nutritional Information
1 minute. Drain and set aside.
Heat a frypan over medium-high heat and add the oil. Add garlic and sauté for 30
Per Serve
seconds. Add prawns and cook for 2-3 minutes or until cooked through.
Add zucchini noodles to pan with coriander and chilli flakes and toss to combine.
Season with salt and pepper and serve immediately. Energy 1939 kJ / 462 cals

Protein 23.9g

Fibre 4g

Total Fat 38.4g

Carbohydrates 4.2g

Saturated Fat 5.8g

Total Sugar 3.9g

Free Sugar 0g
Dinner Recipe

Roast Leg of Lamb with Vegetables

Serves 6 Prep Time: 15 mins Cooking Time: 60 mins

There is little better than a roast to bring the family together.

This recipe makes 6 serves with some leftover meat to use in
salads or recipes over the next day or two. Plan ahead with
meals like this, they take no time to prepare, most of the work is
done by the oven but they can provide you with leftovers for
future meals so you are spending less time in the kitchen.

Ingredients (Makes 6 servings)

1 small lamb leg roast (1000 grams)

4 cloves garlic, sliced (12 grams)
1/3 cup fresh rosemary leaves (16 grams)
1 tbsp extra virgin olive oil (20 mls)
salt
pepper
4 cups pumpkin, peeled and cubed (480 grams)
6 corn cob (360 grams)
3 cups green beans, trimmed (360 grams)
2 tsp butter (8 grams) Nutritional Information

Method Per Serve

Preheat oven to 180C. Energy 1872 kJ / 445 cals

Cut slits in the top of the leg of lamb approximately every 3cm apart and deep
enough to push the slices of garlic and some of the rosemary leaves down into Protein 50g
the meat. Generously season meat with salt and pepper and rub all over with the
Fibre 4.1g
oil. Place remaining rosemary in a roasting dish and place the leg of lamb on the
top.
Total Fat 20.2g
Place pumpkin around both sides of the lamb and place dish in the oven for 60
minutes or until cooked to your liking and the pumpkin is tender and roasted.
Carbohydrates 12.8g
Remove lamb from the oven and allow to rest for 5 minutes.
Whilst the lamb is resting, blanch the corn and green beans in boiling water until Saturated Fat 10.2g
tender crisp.
Serve approximately 150g of lamb to each person with an even amount of roast Total Sugar 4.3g
pumpkin, some green beans and a corn cob topped with a little butter.
Store leftover roast lamb meat in an airtight container in the fridge to use within Free Sugar 0g
1-2 days in salads, sandwiches, wraps, on pizzas etc.
Dinner Recipe

Slow Cooker Porcupine Meatballs

Serves 5 Prep Time: 10 mins Cooking Time: 330 mins

This recipe was sent in by one of our readers from The Healthy Mummy website
and is for delicious rice, zucchini and herb meatballs that are prepared in a slow
cooker.

Ingredients (Makes 5 servings)

3/4 cup brown rice, uncooked (120 grams)

1 brown onion (100 grams)
500 grams lean beef mince
2 tsp dried oregano (2 grams)
1 free-range eggs (50 grams)
2 cloves garlic, minced (6 grams)
1 small zucchini, grated (110 grams)
1 medium carrot, grated (70 grams)
400 grams condensed tomato soup
Nutritional Information
1 tbsp Worcestershire sauce (20 mls)
1 tsp coconut sugar (4 grams)
Per Serve

Method
Energy 1236 kJ / 294 cals
Prepare rice according to packet directions. Finely chop half the onion. Finely slice
Protein 24.6g
other half.
When rice is cooked, allow to cool a little and then combine with the mince, the Fibre 3.2g
finely chopped onion, half of the oregano, the egg, minced garlic, grated carrot
and zucchini. Mix together well and then roll into approximately 10 large Total Fat 8.7g
meatballs.
Place the meatballs into a slow cooker. Carbohydrates 28.1g
Combine tomato soup, Worcestershire sauce, the remaining oregano and the
Saturated Fat 3.3g
coconut sugar. Fill the empty tomato soup tin with water and add to the sauce
mix. Once well combined pour over the meatballs. Total Sugar 10.7g
Set slow cooker on high temp and cook for 5 hours.
Serve approximately 2 meatballs and some sauce per person. Can be served as is Free Sugar 0.7g
or with a slice of wholegrain bread to soak up the sauce or some steamed
veggies.
Dinner Recipe

Spaghetti Marinara
Serves 6 Prep Time: 15 mins Cooking Time: 25 mins

A healthy version of a favourite pasta dish. Create your own marinara mix if you
like with some firm white fish, prawns, squid, mussels etc - use seafood you like.
Increase in quantities to serve the whole family.

Ingredients (Makes 6 servings)

Nutritional Information
480 grams wholemeal spaghetti
cooking oil spray Per Serve
1 & 1/2 brown onion (150 grams)
1 & 3/4 cloves garlic (5.3 grams) Energy 1831 kJ / 436 cals
450 grams seafood marinara mix
3 tablespoons tomato paste (48 grams) Protein 30.9g
600 grams tinned tomatoes
2 & 1/3 tomato (233 grams) Fibre g
3/4 bunch fresh parsley (60 grams)
Total Fat 3.1g
3/4 lemon (11.3 grams)
salt Carbohydrates 65.9g
pepper
Saturated Fat 0.5g
Method
Total Sugar g
Cook the spaghetti (use a gluten free option if required) according to packet
Free Sugar g
instructions until al dente.
Dice the onion, mince the garlic, chop the fresh tomatoes.
While the pasta is cooking, in a saucepan heat the cooking oil spray and add the
onion and garlic until soft.
Add in the marinara mix and stir to cook briefly for about 1 minute.
Add in the tomato paste, diced tomatoes and fresh tomato. Stir to combine and
bring the mixture to a boil then reduce to a simmer. Season with salt and pepper
to taste.
Allow the sauce to simmer for around 5-10 minutes until nicely combined.
When the spaghetti is cooked, drain it and then return it to the pan with the
marinara sauce.
Toss the spaghetti through the sauce and then place in a bowl (or divide evenly
between number of serves you're preparing) top with chopped parsley and serve
with lemon wedge.
Dinner Recipe

Spicy Chicken and Corn Soup

Serves 4 Prep Time: 5 mins Cooking Time: 15 mins

Chilli and ginger are thermogenic ingredients that create heat in

the body and in turn boost your metabolism. This soup is easy to
prepare and great if made in a large batch so you can store
leftovers to enjoy another time. Adjust levels of chilli to suit your
tastes.

Ingredients (Makes 4 servings)

1 tablespoon coconut oil (20 mls)

2 cups corn kernels, fresh or tinned (320 grams)
1 tsp dried chilli flakes (1 grams)
1 tablespoon fresh ginger, minced (16 grams)
4 spring onion, thinly sliced (60 grams)
5 cups liquid chicken stock, salt reduced (1250 mls)
400 grams chicken breast fillets
4 free-range eggs, lightly beaten (200 grams)
1 tablespoon tamari (gluten free soy sauce) (20 mls)

Method Nutritional Information

Heat coconut oil in a saucepan over medium-high heat. Add corn and cook for a Per Serve
minute or two. Then add chilli and ginger, ½ the spring onions and stir until
fragrant. Energy 1705 kJ / 406 cals
Add the stock and bring to the boil. Then add the chicken, and reduce the heat to
a simmer. Cover saucepan with a lid and cook chicken for around 10 minutes. Protein 34.7g
When chicken is cooked through, remove from the soup with tongs and slice.
Return chicken slices to the soup. Fibre 3.3g
While soup is still simmering, gradually stir in the egg to cook through. Stir
through the tamari. Total Fat 19.6g
Serve soup topped with remaining spring onions.
Carbohydrates 24.3g

Saturated Fat 8g

Total Sugar 8.5g

Free Sugar 0g
Dinner Recipe

Sticky Chicken Drumsticks

Serves 6 Prep Time: 5 mins Cooking Time: 35 mins

These sticky chicken drumsticks will be enjoyed by the whole family.

Ingredients (Makes 6 servings)

1 & 1/2 cups brown rice, uncooked (240 grams)

1 & 1/2 tbsp extra virgin olive oil (30 mls)
3 brown onion, thinly sliced (300 grams)
3 clove garlic, crushed (9 grams)
1/2 cup soy sauce, salt reduced (120 mls)
1 & 1/2 cup liquid chicken stock, salt reduced (375 mls)
600 grams chicken drumsticks, skin removed
6 cups green beans, trimmed (720 grams)
3 medium carrot, sliced (210 grams)
1/2 cup plum jam, no added sugar (96 grams)

Method

Cook rice according to packet directions.

While rice is cooking, heat oil in a frying pan over medium-high heat. Add onions
Nutritional Information
and cook for 2-3 minutes or until translucent.
Per Serve
Add garlic, soy sauce, stock, and jam and simmer until well combined.
Add chicken drumsticks, cover with a lid and reduce heat to medium. Cook,
stirring often to coat drumsticks well with the sauce, for 25-30 minutes or until Energy 1731 kJ / 412 cals
drumsticks are cooked through and the sauce is sticky.
Protein 26g
About 5 minutes before chicken and rice are ready, steam beans and carrots until
tender crisp.
Fibre 4.7g
Serve drumsticks and cooking sauce on the rice with steamed veggies on the
side. Total Fat 11.5g

Carbohydrates 48g

Saturated Fat 2.6g

Total Sugar 5.8g

Free Sugar 0g
Dinner Recipe

Stovetop Beef Lasagne

Serves 6 Prep Time: 10 mins Cooking Time: 30 mins

This delicious, family friendly recipe was sent in by one of our community
members.

Ingredients (Makes 6 servings)

1 tsp butter (4 grams)

1 tbsp plain wholemeal flour (10 grams)
Nutritional Information
3/4 cup reduced-fat milk of choice (187.5 mls)
1 tbsp grated Parmesan (12 grams)
Per Serve
cooking oil spray
1 brown onion, diced (100 grams)
500 grams lean beef mince Energy 1170 kJ / 280 cals
1/2 clove garlic, crushed (1.5 grams)
Protein 24.6g
1/2 tsp dried Italian herbs (0.5 grams)
1 small zucchini, grated (110 grams) Fibre 4g
1 medium carrot, grated (70 grams)
1 cup mushrooms, sliced (75 grams) Total Fat 10.6g
1 tablespoon tomato paste (16 grams)
300 grams condensed tomato soup Carbohydrates 20g
1/2 cup water (125 mls)
Saturated Fat 5.2g
400 grams tinned tomatoes
3 lasagne sheets (45 grams) Total Sugar 10.5g
1/2 cup reduced-fat cheddar cheese, grated (120 grams)
Free Sugar 4g
Method

First make the béchamel sauce. Place butter into a saucepan and melt, add flour
and whisk until combined.
Slowly add the milk, whisking to remove any lumps. Reduce heat to low and
simmer, stirring occasionally, until sauce thickens. Once thickened stir through
the Parmesan. Set aside.
Heat a large frying pan over medium-high heat and spray with cooking oil spray.
Sauté the onion, then add mince, using a wooden spoon to remove lumps as it
cooks. Add herbs and garlic.
Add zucchini, carrot and mushrooms and stir through.
Add tomato paste, soup, water, can of tomatoes and stir to combine.
Break up the lasagne sheets roughly into bite sized pieces and add to pan. Ensure
they are covered in sauce. Cover the pan with a lid and reduce heat to low to
simmer sauce until lasagne sheets are cooked through, approximately 15-20
minutes.
When lasagne is cooked through, spoon the béchamel sauce and grated cheese
over the top of the lasagne, cover pan with a lid again and cook for a further 5
minutes or until the cheese has melted.
Divide into 6 portions and serve one portion per person.
Dinner Recipe

Vegetarian Cauliflower Pizza

Serves 6 Prep Time: 20 mins Cooking Time: 38 mins

Who would have thought you could make pizza bases out of cauliflower? Well,
you can! When processed, cauliflower becomes like rice and can be combined
with other ingredients to form a pizza base. Make these pizzas for the whole
family for a very healthy version of a traditional treat. Top with your favourite
toppings. Note: If preparing this recipe for more than one person, follow the
method below, making one whole pizza per serve. This recipe is part of our Sugar
Detox Challenge. View our Sugar FAQs for all the up to date information on what
you need to know about reducing sugar in your daily life.

Ingredients (Makes 6 servings)

Approximately 3 heads cauliflower (1200 grams)

6 free-range eggs (300 grams)
1 & 1/2 cups grated Parmesan (216 grams)
3 tsp dried oregano (3 grams)
cooking oil spray
1 cup tomato passata (250 mls) Nutritional Information
1 & 1/2 cups reduced-fat feta (480 grams)
3 small zucchini (330 grams) Per Serve
4 & 1/2 cups mushrooms (337.5 grams)
1 & 1/2 red onion (150 grams)
Energy 1961 kJ / 467 cals

Method Protein 43g

Preheat the oven to 200C. Slice zucchini into ribbons with a vegetable peeler. Fibre 11g
Thinly slice onion and mushrooms.
Cut cauliflower into florets and place in a food processor. Pulse until the Total Fat 24g
cauliflower is chopped into rice-size pieces – do this in batches if your processor
Carbohydrates 14g
isn’t large. You can also grate the cauliflower if you don’t have a food processor.
Steam the cauliflower rice until tender in a steaming basket on the stove or in a
Saturated Fat 13g
microwave.
Transfer steamed cauliflower to a clean, thin dishtowel and twist the towel around Total Sugar 13g
the rice to get all the excess moisture out. Or, pat the rice firmly with paper
towels until all the excess moisture is gone. Free Sugar 2g
Allow cauliflower rice to cool slightly before combining with egg, Parmesan and
oregano.
Line a baking tray with baking paper (a must) and then press the cauliflower
dough onto the baking tray into the shape you’d like. Try to keep the dough about
1cm thick.
Spray the crust lightly with cooking oil spray and bake for 15-20 minutes until just
golden.
Top with passata, mushrooms, zucchini, onion and feta and return to oven for 10
minutes until cheese is golden.
Let the pizza rest for a few minutes and then slice and enjoy.
Dinner Recipe

Vietnamese Beef Pho

Serves 6 Prep Time: 10 mins Cooking Time: 20 mins

The secret to a great Pho is in the stock. Using a store bought stock is fine as a
base because it is the extra flavours that you can add that will give it the distinct
flavours of a true Pho.

Ingredients (Makes 6 servings)

360 grams wide rice noodles

3 l liquid beef stock, salt reduced (3000 mls)
1 & 1/2 tbsp star anise (6 grams)
1 & 1/2 tbsp fresh ginger, sliced (24 grams)
1/2 cup pineapple, fresh or tinned, chopped (80 grams)
3 brown onion, peeled (300 grams)
6 whole cloves (6 grams)
6 stalks fresh lemongrass, pounded (288 grams)
6 cloves garlic, peeled (18 grams)
1/2 cup goji berries (50 grams)
pepper
1 & 1/2 tbsp fish sauce (30 mls)
600 grams beef fillet
Nutritional Information
1 & 1/2 heads bok choy, chopped (225 grams)
Per Serve
3 cups bean sprouts (90 grams)
6 spring onion, thinly sliced (90 grams)
1/2 cup fresh coriander (30 grams) Energy 1646 kJ / 392 cals
1/2 cup mint leaves (30 grams)
Protein 40.1g
1 & 1/2 small red chilli, sliced (15 grams)

Fibre 5.4g
Method
Total Fat 8.6g
Soak noodles in boiling water as per pack instructions, then drain and set aside.
Bring the stock, star anise, ginger, pineapple, onion, clove, lemongrass, garlic, Carbohydrates 38.7g
goji berries and a pinch of pepper to the boil in a pot. Simmer covered for 20
Saturated Fat 2.9g
minutes. Remove from heat, stir through fish sauce, strain stock and discard
aromatics. Bring stock back to a simmer. Thinly slice the beef and add to stock,
Total Sugar 9.9g
removing from the heat.
Place noodles in a soup bowl, top with bok choy, sprouts, spring onion, coriander, Free Sugar 0g
mint and chilli and pour over hot stock and beef to serve.
Dinner Recipe

Vietnamese Beef Pho Soup

Serves 6 Prep Time: 10 mins Cooking Time: 10 mins

A traditional Vietnamese dish that is more a meal than a soup. Healthy, fresh and
tasty, this delicious soup will take your tastebuds travelling!

Ingredients (Makes 6 servings)

2250 mls liquid beef stock, salt reduced

cooking oil spray
1 & 1/2 cinnamon stick (7.5 grams)
3 star anise (12 grams)
1/2 cup lime juice (120 mls)
1 & 1/2 tbsp fish sauce (30 mls)
600 grams clear bean thread noodles
900 grams beef fillet
10 cups bean sprouts (300 grams)
6 spring onion, thinly sliced (90 grams)
6 small red chilli, thinly sliced (60 grams)
1 & 1/2 cup Thai basil leaves (90 grams)
Nutritional Information
Method
Per Serve
Combine beef stock, cinnamon and star anise in a medium saucepan over high
heat. Bring to the boil. Reduce heat to medium and simmer for 5 minutes. Stir in
Energy 1474 kJ / 352 cals
lime juice and fish sauce.
Cook noodles in a large pan of boiling water until just tender. Drain well. Protein 39.2g
Slice beef into thick slices. Heat a chargrill pan on high, spray with light oil. Cook
the beef in batches to your liking. Fibre g
Place noodles into a serving bowl. Top with bean sprouts, spring onion, chilli, basil
and beef. Pour over hot stock and serve with extra lime and chilli to your liking. Total Fat 7.2g

Carbohydrates 31.5g

Saturated Fat 2.2g

Total Sugar g

Free Sugar g
Dinner Recipe

Vietnamese Beef Pho Soup

Serves 6 Prep Time: 10 mins Cooking Time: 10 mins

A traditional Vietnamese dish that is more a meal than a soup. Healthy, fresh and
tasty, this delicious soup will take your tastebuds travelling!

Ingredients (Makes 6 servings)

2250 mls liquid beef stock, salt reduced

cooking oil spray
1 & 1/2 cinnamon stick (7.5 grams)
3 star anise (12 grams)
1/2 cup lime juice (120 mls)
1 & 1/2 tbsp fish sauce (30 mls)
600 grams clear bean thread noodles
900 grams beef fillet
10 cups bean sprouts (300 grams)
6 spring onion, thinly sliced (90 grams)
6 small red chilli, thinly sliced (60 grams)
1 & 1/2 cup Thai basil leaves (90 grams)
Nutritional Information
Method
Per Serve
Combine beef stock, cinnamon and star anise in a medium saucepan over high
heat. Bring to the boil. Reduce heat to medium and simmer for 5 minutes. Stir in
Energy 1474 kJ / 352 cals
lime juice and fish sauce.
Cook noodles in a large pan of boiling water until just tender. Drain well. Protein 39.2g
Slice beef into thick slices. Heat a chargrill pan on high, spray with light oil. Cook
the beef in batches to your liking. Fibre g
Place noodles into a serving bowl. Top with bean sprouts, spring onion, chilli, basil
and beef. Pour over hot stock and serve with extra lime and chilli to your liking. Total Fat 7.2g

Carbohydrates 31.5g

Saturated Fat 2.2g

Total Sugar g

Free Sugar g
Dinner Recipe

Yoghurt Lamb with Quinoa Tabouli

Serves 6 Prep Time: 10 mins Cooking Time: 10 mins

The use of quinoa makes this tasty Greek dish gluten free, whilst marinating the
lamb overnight packs it full of flavour for a simple, delicious meal.

Ingredients (Makes 6 servings)

1 cup reduced-fat Greek natural yoghurt (260 grams)

3 cloves garlic, crushed (9 grams)
3 tsp smoked paprika (3 grams)
salt
600 grams lean lamb steak
1/2 cup quinoa, uncooked (90 grams)
6 cups fresh parsley, finely chopped (360 grams)
4 cups mint leaves, chopped (240 grams)
3 tomato, diced (300 grams)
1/4 cup extra virgin olive oil (62.5 mls)
1/2 cup lemon juice (125 mls)
pepper

Method Nutritional Information

In a bowl, mix together the yoghurt, garlic, paprika, and a little salt and add the Per Serve
lamb, coat well then cover and refrigerate overnight or for a minimum 2 hours.
Cook quinoa as per pack instructions. Energy 1844 kJ / 439 cals
In a bowl, combine the parsley, mint, tomatoes, quinoa, half the extra virgin olive
oil and all the lemon juice. Season with salt and pepper and toss well to combine. Protein 35.3g
Remove any excess yoghurt from the lamb. Heat the remaining oil in a frying pan
over medium-high heat. Add the lamb and sear all sides of the meat for 2-3 Fibre 7.9g
minutes so a nice crust is formed then remove from the heat and leave lamb to
Total Fat 21.9g
rest for 10 minutes covered.
Slice lamb and serve with quinoa tabouli salad. Carbohydrates 27.1g

Saturated Fat 5.7g

Total Sugar 4.7g

Free Sugar 0g